WODs for Monday 7/29/13


WODs for Monday 7/29/13

CF Class WOD: Skill Turkish Get-Up:

Met-con: Three rounds for time of: Run 400 meters 75/55 pound Squat snatch, 15 reps 9 Handstand push-ups

KB Class WOD: Skill: Rope Climbs


2 Rounds

7-5-3 reps, 55/35 KBDeadlift KBPress KBThuster 400m run

example: 7 reps deadlift right hand 7 reps deadlift left hand next movement 7 right hand press 7 left hand press. then thusters 7 right 7 left and run. repeat 7-5-3 and run

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